Top 5 Best Snacks for Back-to-Back Meetings

diet tips Dec 07, 2018

Does this sound familiar...stuck in back-to-back meetings from morning until evening? Wondering when you’ll get a chance to eat or even take a bathroom break? I’ve been there and I feel your pain! Be prepared for those crazy marathon meeting days and pack your snacks ahead of time. Here are my top 5 best snacks to keep on hand -- whether it’s your car, your purse or your desk!

  1. Hacked Snacks Protein Bites
  2. Power Crunch Bar
  3. Almonds + Apple
  4. Quest Tortilla Chips
  5. Turkey Lettuce Wrap

You’ll notice that these snacks are low in fat and high in protein. They will help keep you full and are only around 200-250 calories. For #1, #2 and #4, there are a variety of flavors and options.

Keep these on hand whether you’re stuck in the car driving or on a flight delay. When you don’t have options and you’re ravenous, that’s when bad food decisions happen!

What’s your favorite go-to healthy snack to keep on hand?

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How to Reach Your Goals

mindset misc Nov 26, 2018

What does it take to reach your goals? I think there are several important pieces...

1. You need to have a clear vision.

What does your end result look like? Why is this goal important to you? What needs to happen to make it a reality?

2. You need a strategy.

Make sure your goal is SMART -- Specific, Measurable, Attainable, Realistic, Timely. Outline each step you need to take to reach your vision. It may take one month, one quarter or one year. It's hard to reach a destination without a map.

3. You need to be consistent.

Aim for progress (not perfection) each and every day. Keep that vision in your mind. Work towards it a little bit every day. 

4. You need accountability.

This one has taken me awhile to realize. Over the last few years (and currently), I've had a figure coach help me prep for competitions. I want to win. Having someone to hold me accountable to this goal has made a world of difference. I've come to realize in order to be successful with any goal I've set out for...

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3 Tips to Survive the Holidays Without Busting Your Scale

diet tips Nov 14, 2018

The holiday season doesn't have to mean you pack on the pounds. Keep your weight in check with these tips:

1. Keep doing your workouts!

The holidays are not the time to stop working out. If anything, you should increase them. In addition to burning more calories, they’re a great stress reliever. If you’re traveling, make sure your hotel has a gym. 

No gym? Bring your own workout...resistance bands, jump rope. Try to get more movement in no matter what. Again, the holidays are not an excuse for your exercise routine to “go on holiday.”

2. Don’t overeat

The holidays do not give you carte blanche to eat everything in sight. Go into parties and events with a game plan. Don’t show up hungry...keep your mouth and hands occupied...chew gum...Try one thing that you really like -- not everything. Keep alcohol to a minimum -- those are empty calories! Do not eat like every day from November through December is a holiday. Cut back during the day if you...

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Crockpot Teriyaki Chicken

recipes Nov 06, 2018

This is my family’s all-time favorite dinner. From my husband to the kids, they request this dish every week. Best of all, it’s ridiculously easy to make, especially with a crockpot.

Ingredients

  • 12 boneless, skinless chicken thighs (I always throw in a chicken breast or two for myself)
  • 1/4 cup honey
  • 3/4 cup low-sodium soy sauce
  • 6 tbsps cider vinegar
  • 3/4 tsp ground ginger
  • 3/4 tsp minced garlic
  • 1 tsp pepper

Instructions

  • Place chicken in crockpot.
  • In a large bowl, combine all ingredients.
  • Pour over chicken.
  • Cover and cook on low for 6 hours or until chicken is tender.

Serve over rice. I also like to include some broccoli.

 

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Get Back on Track: Post-Holiday Fit Mom Diet and Workout Plan

cardio diet tips workouts Nov 05, 2018

Did you overdo it during the holidays? Too many cookies and not enough exercise? It happens to the best of us. (Yours truly included…never met a Christmas cookie I didn’t like.)

Don’t wait another minute to get started. Now’s the time to get back in the saddle to take control of your eating and exercising. (Yes, I know New Year’s is this weekend…that’s no excuse.)

The goal is to focus on consistency.  When it comes to changing your body, diet is 70% of the equation, while exercise is 30%. With 100% dedication, you’re ready to go.

Workout Plan

Commit to this workout 5x a week for 12 minutes or 3x a week for 20 minutes. It doesn’t matter if it's first thing in the morning, during lunch or before bed. Pick the time that works best for you and DO IT!

Complete 10 repetitions of each exercise before moving onto the next one. Repeat until you hit 12 minutes or 20 minutes.

  1. Jumping jacks
  2. Squats
  3. Push ups
  4. Crunch
  5. Walking...
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4 Tips to Avoid Holiday Weight Gain

diet tips Nov 05, 2018

Dreading the holiday pounds? Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. And in many surveys, people say they gain, on average, about five pounds this time of year. Avoid those extra pounds with these tips:

  1. Focus on the actual holiday
    One of the main reasons so many people gain unwanted weight is due to the holiday season. If you eat your way through Thanksgiving, Christmas, Hanukkah and New Year’s, you’re bound to gain some pounds. If you allow yourself some indulgences on the actual date, you’re sure to keep the scale in check.
  2. Have a strategy for special events
    The holidays mean lots of parties, special events and festive occasions where indulgences abound. Check out these tips to party like a rock star without ruining your diet.
  3. Keep moving
    Don’t miss your workouts if at all possible. If you do, find other ways to keep moving. Take an extra lap around the mall, park your car as far as you...
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7 Tips to Party Like a Rock Star Without Wrecking Your Diet

diet tips Nov 05, 2018

'Tis the season for potlucks, office parties and family gatherings…don’t be a party pooper. Here are some tips to rock your party without wrecking your diet:

  1. Plan ahead
    My favorite quote is “when you fail to plan, you plan to fail.” If possible, find out what’s on the menu ahead of time and then plan your strategy. Are vegetables and lean proteins available? Are you bringing food to the party? Make sure it’s part of your diet plan to ensure you have options.
  2. Eat before your go
    Whether it’s a cocktail party or a full-blown dinner. Don’t go in starving! It’s a plan for surefire disaster. Have a small snack. It could be a handful of almonds with an apple or a small yogurt.
  3. Keep your hands and mouth busy
    If you feel your willpower dwindling because you’re in the middle of a room with all of your favorite foods, hold a drink in one hand and your purse in the other. Or hold a glass and an empty plate. Work the room and chat up...
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Five HIIT Exercises to Maximize Calorie Burn

workouts Nov 05, 2018

When it comes to working out, you want to make sure you get the most bang for your buck with HIIT exercises. If you’re trying to burn fat and you’re short on time, incorporate some high intensity interval training or HIIT. During this kind of training, you’re going to spike your heart rate for a short period of time, recover and repeat.

Here’s an example: jog for one minute, then sprint as fast as you can for 30-45 seconds. Resume jogging for one minute and repeat. Do this for 10 to 15 minutes and you have a great HIIT workout. If you’re new to running, check out my 5 tips to get your running mojo.

What are some other great ways to incorporate HIIT workouts? Here are five HIIT exercises to maximize calorie burn:

  1. Burpees
  2. Sprints
  3. Jumping jacks
  4. Jump rope
  5. Jump squats

The best way to recover from these exercises is to walk, jog or march in place. The key is to bring down your heart rate. You can also vary your ratio — 1 minute HIIT and 1 minute...

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3 Post-Vacation Diet Tips to Get You on Track for Summer

diet tips Nov 05, 2018

Had a little too much to eat or drink on Spring Break? Want some post-vacation diet tips to get you on track? I feel ya. I just returned from Punta Cana in the Dominican Republic. After five days of eating and drinking without much regard to counting calories and macros, I feel bloated, fluffy and out of shape. Blech. With summer less than two months away, I’m ready to attack my diet and workouts with a vengeance.

You don’t want to crash diet or do two-hour workouts to make up for falling off the wagon. Here are 3 post-vacation diet tips to get you on track:

Post-Vacation Diet Tip #1:
Drink lots of water – In addition to helping you feel full, water will help get rid of bloat and water retention. Drink 8 oz. before every meal and try to consume at least one gallon of water for the day.

Post-Vacation Diet Tip #2:
Return to your usually scheduled workouts – You may be surprised to know that you’re more active on vacation than when...

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Game On: Here's Your Super Bowl Diet Strategy

diet tips Nov 05, 2018

Are you ready for the big game? Do you have your Super Bowl diet strategy in check? Whether you’re rooting for the Falcons or the Patriots, one thing’s for sure, you don’t want to wreck your diet as you cheer on your favorite team. With some pre-planning, you can enjoy the game, the food and the festivities without wrecking your diet.

Some of the tips from How to Party Like a Rock Star Without Wrecking Your Diet still apply. But here are some additional ways to keep your diet on track:

  1. Eat before you go to the party or before your guests show up. Take that edge off so you’re not starving. Have a nice big salad to fill up your belly and lessen your chances of overeating.
  2. Drink lots of water. Many times hunger is mistaken for thirst. More importantly, for every beer, glass of wine or mixed drink you have, be sure to drink a glass of water. Not only will it help keep a hangover at bay, it will also prevent you from eating too much.
  3. Prepare ahead of...
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